Running, while essential, isn't always enough for maintaining a balanced physical fitness. Strength training is equally crucial for the running community.
Strengthening Up for Success: The Power of Strength Training for Runners
Strength training is an essential component of a runner's training regime, offering numerous benefits that extend beyond just improving performance. The aim is to expose muscle fibers to a range of stimuli, delivering the best results possible.
Chris Poole, the founder and head coach at The Alchemy, is a firm believer in the power of strength training for runners. He emphasises the importance of maintaining a balance between the quadriceps and upper posterior leg muscles to prevent injuries.
One common issue among runners is an imbalance between these muscle groups, which can lead to injuries such as patellofemoral pain or runner's knee. To address this, exercises that target the hamstring and glute muscles, often neglected in runners, should be incorporated into training routines.
Effective strength training exercises for runners include weighted squats (back squats), deadlifts (Romanian deadlifts), single-leg squats, lunges, calf raises, and core-focused movements such as planks and glute bridges. Combining these heavy strength exercises with plyometric exercises (like drop jumps and leg bounds) improves running economy, power, and neuromuscular function.
Strength training plays a significant role in injury prevention for runners. By strengthening the muscles, runners can increase their ability to apply force to the ground, referred to as ground reaction force (GRF). This increased force can help absorb impact and reduce the risk of injury.
Moreover, strength training can improve strength, muscular endurance, and performance in running. A 50/50 ratio between gym time and running time can be a good starting point, but may need to be adjusted based on an individual's specific goals and training needs.
Bodyweight and weighted exercises structured into AMRAP (As Many Reps As Possible) or circuit workouts make strength training accessible and effective for runners. These types of workouts can be tailored to individual needs, making them an excellent choice for runners at all levels.
It's important to note that the type of training a runner does is also crucial for injury prevention and performance enhancement. Strength training is just as important for injury prevention as it is for performance enhancement in runners. Runners who aim to get faster and run longer will particularly benefit from a well-rounded strength training programme.
A periodized training program that includes heavy, moderate, and light training is essential for improving running power. This type of program ensures that runners are consistently challenging their muscles, leading to better results.
However, the ratio between time spent in the gym versus running on the road may differ depending on individual goals and training levels. It's always a good idea to consult with a fitness professional to create a personalised training plan.
In summary, runners benefit most by integrating compound, multi-joint strength movements targeting lower body and core with additional plyometric exercises to increase muscular power, running economy, and injury resilience. A balanced program includes squats, deadlifts, lunges, calf raises, glute bridges, core work, plus explosive jumps or bounds, performed with appropriate loading and volume.
- To maintain a balance in muscle groups and prevent injuries, exercises that focus on the hamstring and glute muscles should be included in a runner's training routine.
- The combined strength training exercises, such as weighted squats, deadlifts, single-leg squats, lunges, calf raises, planks, glute bridges, and plyometric exercises, improve running economy, power, and neuromuscular function.
- The increase in force runners can apply to the ground through strength training, known as ground reaction force, can help absorb impact and reduce the risk of injury.
- Runners can benefit from a well-rounded strength training program, as it aids in injury prevention and performance enhancement, and a periodized training program that includes heavy, moderate, and light training is essential for improving running power.
